Exercise can increase OR decrease testosterone levels.
Today it’s 2026, and I’ll reveal which exercises are good and bad for your testosterone levels, and ultimately, what’s the best exercise for boosting testosterone levels.
What Exercises Increase Testosterone Levels?
Most guys ask how to boost testosterone through exercise, but let’s start with what doesn’t work — cardio.
Excessive cardio can actually lower testosterone levels, especially when paired with poor recovery.
Why Lifting Weights Works
The best way to naturally boost testosterone is by lifting weights.
But it’s not about long workouts. In fact, training for hours can increase cortisol and destroy testosterone.
Optimal Training Duration
Stick to 20–45 minutes per session. Max one hour. I explain why in how exercise affects testosterone.
If you’re in the gym for 90 minutes or more, you’re either doing too much volume, resting too long, or wasting time talking.
Training Frequency
Lift weights 3–5 times per week.
More than that leads to elevated stress hormones and drops in testosterone.
If you’re training six or seven days a week, you’re overdoing it.
The Problem With Overtraining
I used to train excessively, thinking more was better.
Over time, I lost strength and muscle.
My mood, sleep, and libido tanked — all signs of low testosterone and high cortisol.
I even became skinny-fat, losing muscle and gaining fat.
The Arnold Example
People say Arnold Schwarzenegger trained for hours a day.
That may be true — he had great genetics and used steroids.
But today, even he works out about 45 minutes daily, targeting one body part at a time.
He admits he overtrained and now focuses on recovery and joint health.
How to Lift for Testosterone
Keep workouts intense, focused, and under an hour.
Leave the gym feeling energized, not exhausted. You should feel like you could’ve done a bit more — not like you’ve been hit by a truck.
I used to leave the gym shaking from fatigue, thinking I was growing.
In reality, I was burning out. I lost muscle and motivation. Learn from my mistakes.
Empirical Evidence Over Studies
Clinical studies are helpful, but real-world results matter more.
Most studies last 6 weeks — not enough time to see long-term effects.
You can push hard for 6 weeks, but you need a routine that works for 6 months… or 6 years.
Final Takeaways
- Lift weights 3–5 times a week
- Keep workouts under an hour
- Focus on recovery and consistency
- Don’t overtrain or rely on cardio
Success takes time.
Focus on long-term habits, not short bursts of intensity.
Consistent action beats perfection.
Commit, fine-tune, and stay on track. That’s how you reach your fitness and hormone goals.
Important "Testosterone & Libido Boosting" Shortcut
I think we can all agree that boosting testosterone levels and having a healthy hormone profile is very important (muscles, sexual performance, fat loss, brain health, etc.)
Unfortunately, most of us don't have the time, money or devotion to make big lifestyle changes (diet, exercise, stress management, etc.)
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